Food for thought

Our mood and stress levels keep changing all the time. We feel that we can alter our mood by eating what we enjoy. Largely a craving for sweets settles in whenever we are feeling stressed. You indulge in sweets and feel immediately satisfied, but this could also be followed by a bout of irritability experienced due to a sugar crash following the binge.

Research in recent years tells us that eating certain foods have a certain impact on our moods. We need to monitor our food intake very carefully as this impacts our stress levels in a very major way.

Balanced diet

We must have a balanced diet in order to maintain mind-body balance. This not only keeps your body in shape - you look young, slim and trim but also it keeps you healthy mentally so that your stress levels remain positively tuned.

Choose your food

Snacking is important for most of us as it appeases the urge whenever one is stressed and craving for taste. Fruits like blueberries are a great source of anti-oxidants and low in fat. Full of vitamins, berries sure are a better bet than indulging in a cookie or a sandwich.

At meal times you could opt for boiled sautéed vegetables, steamed fish or chicken and whole grain cereals. The trick is to treat the palate to good taste through sauces, dressings and spice powder flavours so that you have lesser intake of fat. I have personally noticed that oily and fried food leaves you feeling miserable pretty fast and the aftermath of the weight gain is even more stressful.

Count your calories

It is important to keep a check on your calorie intake. On an average, an adult needs 2000 to 2500 calories. It also depends on muscle mass, natural size, activity level, age and gender. Also, each person’s metabolism is different and you need to keep this in view.

Dietary supplements

Lots of people go for supplements. This includes vitamin pills, oils, herbal products, enzymes and probiotics. These are helpful to some extent but one must not become dependent on them as health balancers and stress relievers.

Food regimen

Regulating your eating habits is essential to keep a healthy mindset. Eating light always keeps you in a happiness mode.

What to eat?

• Eat foods rich in omega 3 fatty acids. Research has shown that people eating more fish are less likely to have depression. Omega 3 rich foods are walnuts, canola oil and many herbs.

• Consumption of probiotics cures gut symptoms and depression in people. An experiment has shown that six weeks of regular consumption of probiotics had decreased depression symptoms. Yogurt, buttermilk, pickled veggies are your best bet.

• Whole grains are an important source of vitamin B. Vitamin B1 helps in turning glucose into energy. B5 is involved in memory improvement. B6 converts amino acids to serotonin. B12 helps to produce neurotransmitters. Opt for oatmeal, quinoa, brown rice and wild rice.

• Leafy green veggies like spinach that are high in foliate decrease depression. Turnips, artichokes, avocado, beans, okra fall in the same league. Several studies show that vegetable and fruit consumption is associated with decreased risk of depression.

• Lower caffeine intake to stay stress free. Go for decaf coffee or stick to green tea.

Small changes in food habits make a big difference. Eat what makes you feel healthy and happy.

(Singh is a Chandigarh-based psychotherapist)